[quote]Shadow Pro wrote:
[quote]k120 wrote:
Hi Shadow,
First of all I gotta say that this is just amazing, having free answers from someone like you. As I have been reading the previous thread and looking for my answers I didnt find one, so I have couple of questions to ask.
Just want to let you know that I am not a native english speaker, I only study british university so my vocabulary is not that wide and it might be harder to understand my questions…
Just to let you know something abt my background.
I 21yo from Czech Republic and been training for about 4-5 years naturally. 2 months ago I tried my first competition and ended up 3rd, which is in my eyes success for a first show. But the reason why I am really here is to ask you questions about different approaches to eating while taking into consideration the body type which is in my case Mesomorph… My body have tendency to gain and lose weight very quickly.
So my first question is:
1.) What would be the best approach to eating due to your experience for someone like me? (Low fat, high carb or vise versa).
Also I am still wondering how is it with the glycemic index. I found that the best results in my physique are by eating low-glycemic carbs(harder muscles, gaining lean muscle while losing fat) but when I eat white rice and generally high glycemic carbs I am soft and bloated the next day.
2.) My muscles responds very well to twice a day training. I have made insane results by training twice a day the same muscle group and eating carbs only post workout and I can go 7 days in a row without overtraining only with 200-300g carbs a day.
My question is, should I stick to this if it works for me better than anything else even though I eat only 3 meals a day? And Does it really matter how many times a day I eat as longest I hit my macros?
- After my first show I realized that there is a huge competition and that being natural in this sport is just a joke.
So what would be the best FIRST cycle for someone like me who is training 4+ years? I did a lot of research last year and found that the best cycle would be just 250mg of TST E + Proviron? Any suggestions?
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What is the best approach to do cycles for the most benefits(healthy also). For example is it better to do two cycles/year, one while bulking and second while dieting. Or is it better to be just off in the off season and basically do a cycle before the show and just grow into the show?
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Most important one. Do I have the genetics to be good in the future?
The first four pictures are from diet the last two from short off season.
I lost shit load of muscle in the diet. My coach got me doing 3 month of diet with 0g fat. I still dont have my testosterone levels back 
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You look great and you’re doing very well for your age. It’s nice to see someone who is training hard and motivated to do well.
- I would definitely go with high carbs and low fat approach. Protein at roughly 1.5g/lb is a good starting point. As for the type of carbs to eat (low or high glycemic index) the most important thing is the timing for eating these carbs. High GI carbs would be the most beneficial pre, intra and post workout. The rest of the day low GI carbs will be better.
Intraworkout carbs should be your staple. Plazma is your best friend here and the majority of your daily carbs should come from this.
- 2x/day training is good but you can’t do it all the time. Something like 4-6 weeks of two-a-days and then back off to once a day for 6 weeks would be a good starting point.
I would take at least 1 day off each week for active recovery. Massage, physical therapy etc.
For someone who wants to take bodybuilding seriously would never eat just 3 times a day. You need to eat every 3 hours and just meeting your macros is not going to cut it… Meal timing is everything. Get used to eating 5-7 times/day. Start educating yourself about the intraworkout nutrition, just by adding this you will add new muscle… I’m sure you’ve read my speeches about Plazma on here already. Also, having MAG-10 first thing in the morning and post workout will be a great benefit for your physique and recovery time.
Judging by your pictures I would suggest that you can eat more than 300g of carbs per day so start slowly building it up and have at least 100-150g of carbs from Plazma during the workout and the rest spread throughout the day.
- This is not a bad idea for a first cycle. Just make sure you’re doing a good pct after and take HCG @ 250iu 2x/week. I would also suggest adding 40mg of anavar everyday (optional) and there’s no need for the Proviron in your first cycle, the HCG will be fine. You can keep nolvadex in hand just incase you need it during the cycle, or play it safe and take 10mg everyday (optional)
I think you look very good naturally, you still have lots of potential to improve before starting a cycle. I think you can make some big progress just from changing your diet and supplementation. Waiting a year could be very beneficial for you to perfect your diet and make another jump before starting juice, you waited this long so one more year won’t kill you if you are thinking long term. Micro-PA and Plazma are an amazing tool for growth and strength and you’ll be surprised what you can still do.
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When you start cycling I think that 2 cycles a year would be a better approach. A gaining cycle followed by a good pct and then try to keep as much of the gains as you can and then go on a cutting cycle to get as ripped as you can leading up to the show without losing muscle. When you are just starting it’s better to do it in stages rather than mixing them.
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You definitely have great potential. If you’ll be consistent you can be a lot better than what you are now, you need to take your time and set small goals to conquer every time. Best advice I can give is not to rush things, this is a sport where you want longevity… No drugs will make you mr.olympia in 3 years (contrary to popular belief ;))
How good you’ll be in the future also depends on your competitors, there’s always genetic freaks out there. Do the sport because you love it, not for the placing. You need to love to look like this and love the lifestyle without chasing a placing otherwise you’ll be set up for disappointment, this will always be a subjective sport and the judging doesn’t always fall in your favor.
Keep training hard and let me know if you have anymore questions. You’re doing great![/quote]
this was an awesome post, very motivating
not even directed towards me in particular but makes me excited for the future and the new protocol i got from you, thanks again for all the help shadow!
